- 1/2 cup whole milk
- 4 1/2 cups fresh corn or 2 (16-ounce) packages frozen corn, thawed
- 2 tablespoons thinly sliced fresh basil
- 4 teaspoons sugar, divided
- 1 teaspoon salt, divided
- 1 cup fat-free, less-sodium chicken broth or water
- 1 cup thinly sliced onion
- 1/2 cup thinly sliced red bell pepper
- 1/2 cup thinly sliced carrot
- 1/4 teaspoon freshly ground black pepper
- 2 garlic cloves, thinly sliced
- 2 bay leaves
- 1/2 pound skinless, boneless chicken breast, cut into bite-sized pieces
- 2 tablespoons minced fresh parsley
- Cooking spray
- calories 328
- caloriesfromfat 10 %
- fat 3.6 g
- satfat 1.1 g
- monofat 1 g
- polyfat 1.1 g
- protein 22.6 g
- carbohydrate 59.1 g
- fiber 7 g
- cholesterol 37 mg
- iron 1.8 mg
- sodium 766 mg
- calcium 67 mg
How to Make It
Preheat oven to 400°.
Combine milk and corn in a large saucepan; bring to a boil. Cover, reduce heat, and simmer 15 minutes. Remove from heat; let stand, covered, 5 minutes. Place corn mixture in a food processor; process until smooth. Stir in basil, 1 teaspoon sugar, and 1/2 teaspoon salt.
Combine broth, onion, bell pepper, carrot, black pepper, garlic, and bay leaves in a Dutch oven; bring to a boil. Cover, reduce heat, and simmer 15 minutes. Add remaining 1/2 teaspoon salt, chicken, and parsley. Cover and cook 10 minutes or until chicken is done. Drain; discard bay leaves.
Place chicken mixture in the bottom of an 8-inch square baking dish coated with cooking spray. Top with corn mixture; sprinkle evenly with remaining 1 tablespoon sugar. Bake at 400° for 25 minutes.
Broil 3 minutes or until lightly browned.